Wednesday, October 29, 2014

October 30, 2014

A. "TABATA Something Else"
8 rounds of each (20 on; 10 off)
Cal. Row
Air Squats
Sit-Ups
Pull-Ups/Ring Rows
Push-Ups

Score= Total Cal + Lowest of Each (One Number)
+
800 M. Cool Down

B. 1 Rep Max of Back Squat

C. 50 Leg Lift Sit-Ups + Skills

Tuesday, October 28, 2014

October 29, 2014

A.  AMRAP in 15 Minutes

  • 7 OHS 95/65 (sub= Front Squats)
  • 10 HR Push-Ups
  • 100 M. Run
Score= Rounds + Reps

B. Snatch and OHS Technique (Build to Heavy Single of Snatch)

C. 3 Sets of:
60 Sec. HS Hold (1/2 court HS Walk)
60 Sec. Plank
8-10 Strict Pull-Ups

Monday, October 27, 2014

October 28, 2014

A. 3 Minute Running Clock:
20 Burpees
30 Jumping Lunges (15 each)
40 Sit-Ups (Adv = T2B)
50 KB Swings 53/35 (Adv = 70/44)
60 Wall Balls
200 M. Run
+
2 Minute Rest
+
Complete For Time

Score= Reps + Time

B. 3 Sets of:
10-15 Push-Ups (weighted)
10 KB Single Arm Row (each)
30 Russian Twists (weighted)

C. Skill Work

Sunday, October 26, 2014

October 27, 2014

A. 3 Rounds Of:
15 Hang Power Cleans 95/65 (adv. Hang Power Snatches)
400 m. Run
+
*2 Minute Rest
+
3 Rounds of:
15 Box Jumps
15 Pull-Ups/Ring Rows

B. Back Squat
10 @ 55%
3x5 @ 70%
+
Good Morning (weighted)
3x15

C. 4 sets of:
500 m. Row
15 V-Ups

Thursday, October 23, 2014

October 24, 2014

A. 7 minute AMRAP 
- 100' Farmer Carry 53/35 (2)
- 10 Goblet Squats 53/35 (10)
* Rest 2 Minutes 
7 Minute AMRAP
- 150 m. Row (1)
- 30 Doubles/60 Singles (30)
* Rest 2 Minutes 
7 Minute AMRAP 
- 30 sec. Plank (1)
- Bear Crawl (Down and Back) (2)

Score= Total Reps

B. Strict Press 
B1. Build to heavy Single
B2. Max Effort at 50% of B1 x 3 with 3 Minute rest b/t sets.

C. 50 Leg Lift Sit-ups 

D. Cardio
1 Minute on; 1 Minute off until you complete 1 mile.

Wednesday, October 22, 2014

October 23, 2014

A. Complete For Time: (In teams of 2)
  • 200 Wall Balls 20/14
  • 100 Calorie Row
  • 100 Walking Lunges (weighted) *same as PC
  • 200 Double Unders (singles x2)
  • 100 Power Cleans 95/65 (adv. 135/95)
* 1 Partner Working at a time. 
* 200 Meter Run Every 5 Minutes

B. Snatch Technique + Loading

C. Skill Work + Mobility

Tuesday, October 21, 2014

October 22, 2014

A1. "Helen"
3 Rounds For Time:
400 M. Run
21 KB Swings 53/35
12 Pull-Ups

*Rest 3 Minutes

A2. "Annie"
For time:
50-40-30-20-10
Sit-ups
Double Unders/ Singles x2

Scores= A1./A2.

B. Back Squat
10 @ 55%
8 @ 65%
6 @ 70%
4 @ 80%
2 @ 90%
10 @ 60-65% (3 second pause each rep)

C. 3 Sets of:
15 V-Ups
1 Minute Plank
+
Skill Work